400m run

35 sit-ups

4 rounds for time:

Coaches Notes: Absolutely fantastic job on the total guys,amazing efforts by all.  Stay tuned for some of the pics.

“CrossFit Total”

max back squat

max press

max deadlift

- complete all these lifts in this order and add up the totals for the total score.

Today’s Thoughts:

Scary day at CFS today as we had a real serious “face off” at the 5pm class.  Chris Reid was talking about how much stronger he is than all the girls in the club and was being a real bully about it all, so Neumeier had heard enough and challenged him to a WOD face off. 

So Neumeier taped up and was ready to throw it down - things got a little aggressive and pushy for a while, but we pulled them back and told them to save it for the WOD. 

Scary faces and all it was time - head to head Deadlift and ring dips. 

It was close Chris took an early start and Neumeier made a massive come back and it was all tied up at the last 9 DL and dips and Reid powered ahead for a solid last 9 to become victorious in the big face off.  Great efforts, but in the end Neumeier came up about 13 seconds short.  Good try dude - next time he is all yours.

Coaches Notes: remember to read the article on what the crossfit total is and how to do it for tomorrow -  in yesterdays post.

Regional Qualifiers Workouts are up for the weekend in Calgary;

WOD #1 -

10 wallball

10 20″ box jumps

10 205# DL

10 burpees

AMRAP in 20 min

WOD #2 -

1k run for time

WOD #3 -

pick it up and put it over head - 3 attempts at max weight overhead in one repetition

WOD #4 -

“Jackie”

1000m row

50 45# thrusters

30 pull-ups

For time:

225# DL

ring dips

21-15-9

For time:

Today’s Thoughts:

A few good OHS’s couple issues though.  In the first pic Dale needs another 2 inches of of depth at minimum, but this pic may have caught him just coming out or going in.  Barlow need to widen his grip and achieve a full active shoulder,but i think he is achieving fantastic depth.  Grant int he last picture - that is what I mean by sliding or sitting in, looks like there is a slight twist in the hips.

Overall guys fantastic set of squats - keep up the good work.

Chris Crich’s is finished foundations and had his first WOD today - good job on those box jumps bro!

Coaches Notes:  if you are planning on attending the total on Thursday - please read the following article and also please come a little early to properly warm-up.  Usually we would complete the total on the weekend when we can set aside a large block of time, but I am not around this or the next weekend and we need to get the total done now that the strength bias is complete …… so Thursday it is.  Come early (10-30min) for warm-up and instructions so that the day moves ahead properly.  Thanks

The article outlines the rules and the method of attack;

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

95# OH squats

24″ box jumps

25-20-15-10-5

For Time:

Today’s Thoughts:

A cold team 6 running crew - Trav Brunner, cool tights David L and cool tights Schwanbeck

Ash K is working around a little overuse injury of the shoulder - so as always we accommodated and let AshK do sled drags, farmers walks and sprints to stay away from overhead.  Looks like fun…..and pain all mixed together.

Coaches Notes: CFT

CrossFit Total on Thursday - get rested up and lets see how the strength bias turned out for everyone.  I know we got some big numbers to come up on Thursday, a lot of PR’s will fall.

“Helen”

400m run

21 24kg KB swings

12 pull-ups

3 rounds

For time:

Today’s Thoughts:

AngAsh - The CFS BBQ

Coaches Notes: first true running WOd at CFS - no better way to kick it off than with Helen.  You all should become good friends with Helen by the time summer is through as we will visit her often.